Target Your Abs, Thighs, and Butt

Cover models aside, most of us dread the thought of slipping on a bikini (especially at the beginning of the season). Well, get ready to kiss your swimsuit phobia goodbye. This workout, created by Los Angeles-based trainer Patrick Goudeau, tames your biggest trouble zones through a series of circuits. "Circuits are designed to strengthen muscles while adding a fat-burning cardio element in a very time-efficient manner," says Jan Schroeder, PhD, senior exercise physiologist for IDEA Health and Fitness Association. So even while you're performing the weight moves, your heart rate remains elevated to boost your overall fitness level.

The End Result: A head-turning trifecta of flat abs, firm butt, and sleek thighs in just four weeks.

Personalize Your Workout

Circuits can be intense, since you don't have a lot of time to catch your breath between moves. Modify the workout to suit your level. You'll need a set of dumbbells and a step bench. Do each exercise for one minute, except where indicated. Try just one 15-minute circuit to zap a particularly persnickety body part, or do all three and burn up to 450 calories.

Beginners

Use 5- to 8-pound dumbbells where noted.

Skip the one-minute cardio burst after the first and last moves, doing just the two-minute interval after the second move.

Intermediate/Advanced

Use 8- to 15-pound dumbbells and choose the more challenging options where noted.

Do the one-minute cardio burst after the first and last moves; include a two-minute interval after the second exercise.

Warm up with a few minutes of low-impact cardio; cool down and stretch when you're done.

Do each circuit twice.

Do any or all of the circuits two or three times a week, but don't work the same trouble zone on consecutive days.

Circuit 1: Firm Your Butt

1. Straddle Squat

Hold a dumbbell in each hand and stand straddling a step positioned vertically (use two risers underneath each end) with toes and knees pointed forward (not shown).

Bend knees 90 degrees, squatting down; keep chest lifted.

Place weights on the ground outside your feet.

Return to standing position, then squat down again to grab the weights; stand up and repeat for 1 minute.

Cardio Burst (intermediate/advanced only): Run as hard and as fast as you can in place for 1 minute, raising knees to hip height.

Tip: Get more out of lower-body moves by contracting your abs — you'll improve your balance and stability, so you can work harder.

2. Weighted Bridge

Lie on bench with heels on the ground about hip-width apart.

Hold one dumbbell in each hand with arms extended, thumbs pointed in toward middle of chest (not shown). Keep the weights parallel to your chest and lift hips into a high bridge, tightening glutes.

Hold this position for 1 minute and alternate slow-motion punches over your chest.

Cardio Burst (everyone): Run in place for 2 minutes.

Tip: A beginner? Do just one complete circuit all the way through, then add another round as you get stronger.

3. Sit Squat

Stand with feet hip-width apart, facing away from the end of the step; extend arms in front to chest height.

Shift body weight back into heels and find your balance (not shown).

Squat low until you're sitting on top of the step or hovering just above; squeeze glutes hard to stand back up. Repeat for 1 minute.